Load up on kiwis for Vitamin C

KRT FOOD STORY SLUGGED: POWERFOODS KRT PHOTOGRAPH BY BOB FILA/CHICAGO TRIBUNE (KRT114-March 9) Eating better doesn't have to boring or painful. People can devise a more positive diet by adding foods rather than subtracting them. For instance add kiwi to breakfast. Kiwi has the most vitamin C of any fruit. (TB) PL (smd52137) 1998 (COLOR)
KRT114(Photo: BOB FILA, KRT)

Today’s teriyaki chicken is topped with a sweet and slightly spicy salsa featuring kiwi. Once considered an exotic delicacy, kiwi has become a very popular, mainstream fruit in the U.S.

Beneath kiwi’s fuzzy brown exterior hides a rich, brilliant green flesh, speckled with a ring of tiny, edible black seeds. While its flavor is somewhat difficult to pinpoint, kiwi connoisseurs often describe it as a blend of pineapple, strawberry, and grape.

Packed with a variety of nutrients, two medium kiwifruit contain more vitamin C than an orange, more potassium than a banana, and more fiber than a bowl of oatmeal. Kiwi also contains lutein, a phytonutrient that may reduce the risk of age-related macular degeneration, the leading cause of blindness in older adults.

Although the skin is edible, it can be easily removed with a paring knife. Be sure to eat the fruit soon after peeling as it can quickly become mushy. If you’d like to make today’s salsa ahead of time, combine everything but the kiwi and add it just before serving.

Kiwifruit is one of the few fruits that become sweeter after being picked. Unripe kiwi will have a hard core and tart, bitter taste. To ripen kiwi, place them in a paper bag with an apple or banana and let stand a day or two at room temperature. Ripe kiwis can be stored in the refrigerator up to three weeks.

Prepare outdoor grill and brush grill grate with oil to prevent sticking. Place chicken on grill and discard remaining marinade. Grill for approximately 5 to 8 minutes on each side or to an internal temperature of 165 degrees. Serve each chicken thigh with about ⅓ cup salsa.

Created by Darlene Zimmerman, MS, RD, for Heart Smart and tested by Susan M. Selasky for the Free Press Test Kitchen.